Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri

• Omusangwa w'ekifo: Osende y’okufuna ky’ogulemu mu mulundi.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ekinaku eky'enna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Okuva mu Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri

Smith Bent Over Narrow Supinated Grip Row dduyiro azimba amaanyi ng’atunuulira omugongo naddala latissimus dorsi ate ng’akwata n’emikono gyo egy’omubiri (biceps) n’emikono gyo egy’omu maaso. Dduyiro ono mulungi nnyo eri abasitula obuzito n’abawagizi ba fitness abanoonya okutumbula amaanyi g’omubiri gwabwe ogwa waggulu n’okunnyonnyola ebinywa. Okussa dduyiro ono mu nkola yo kiyinza okulongoosa obusobozi bwo obw’okusitula mu dduyiro endala, okutumbula enyimirira ennungi, n’okukuwa omubiri ogw’okungulu ogw’enjawulo era ogukwatagana.

Okukola : Okukola Okufaayo Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri

• Yimirirako ng’otunudde mu bbaala, ng’ebigere byawukanye mu bugazi bw’ebibegabega. Fukamira ku bisambi n’amaviivi, ng’omugongo gwo gugoloddwa okutuusa ng’omubiri gwo kumpi gukwatagana ne wansi.
• Kwata ebbaala n’enkwata enfunda ey’okusitama (wansi) ng’emikono gyawukanye katono okusinga obugazi bw’ebibegabega. Eno y’entandikwa yo.
• Sika ebbaala ng’oyolekera ekifuba kyo ekya wansi ng’osika ebibegabega byo wamu n’okufukamira ebikoona byo. Enkokola zo zikuume nga ziri kumpi n’omubiri gwo mu kiseera kyonna ky’otambula.
• Wansi mpola mpola ebbaala oddeyo wansi mu kifo w’otandikidde, ng’ogololera emikono n’ebibegabega byo mu bujjuvu. Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri

• Entambula Efugirwa: Weewale entambula eziwuuma era ez’amangu. Wabula essira lisse ku kusitula n’okukka wansi mpola, okufugibwa. Okufubutuka mu dduyiro ono kiyinza okuvaako ffoomu embi n’okufuna obuvune. Era kikendeeza ku bulungibwansi bw’okukola dduyiro kuba kizingiramu amaanyi okusinga amaanyi g’ebinywa.
• Range of Motion: Kakasa nti ogolola emikono gyo mu bujjuvu wansi w’entambula era osika ebbaala okutuukira ddala ku mubiri gwo waggulu. OMU

Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri?

Yee, abatandisi basobola okukola dduyiro wa Smith Bent Over Narrow Supinated Grip Row naye balina okwegendereza ennyo ffoomu n’obukodyo okwewala obuvune bwonna. Kirungi okutandika n’obuzito obutono n’okwongera mpolampola nga bwe buzimba amaanyi n’ebinywa. Era kya mugaso okuba n’omutendesi oba omuntu alina obumanyirivu ng’alondoola dduyiro okukakasa ffoomu entuufu.

Wagamba atya akawu emirundi Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri?

• Dumbbell Bent Over Row y’enkyukakyuka endala nga mu kifo ky’okukozesa barbell, okozesa dumbbells, ekisobozesa okutambula okunene.
• T-Bar Bent Over Row nkyukakyuka mw’okozesa ekyuma kya T-bar, ekiyinza okuyamba okutunuulira ebinywa eby’enjawulo mu mugongo.
• Seated Cable Row nkyukakyuka mw’otuula ku katebe n’okozesa ekyuma kya cable, ekiyinza okuyamba okussa essira ku binywa by’omugongo ebya wakati n’ebya wansi.
• Inverted Row y’enkyukakyuka mu buzito bw’omubiri ng’okozesa ebbaala oba emiguwa gya TRX, ng’osika omubiri gwo waggulu ng’ogyolekera ebbaala, ekiyinza okuyamba okutumbula okufuga omubiri gwo n’okutebenkeza.

Waakulu obulimba ebyamarga Smith Yafukamira Ku Lunyiriri Enfunda Ez’okukwata Ennyiriri?

• Barbell Deadlift ye dduyiro omulala akwatagana kuba takoma ku kunyweza binywa bya mugongo wabula ekwata n’olujegere lwonna olw’emabega, omuli emisuwa n’ennywanto, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera ebikulu ennyo mu kukola Smith Bent Over Narrow Supinated Grip Rows.
• Dduyiro wa Pull-ups naye wa mugaso kubanga atunuulira ebibinja by’ebinywa ebifaanagana nga Smith Bent Over Narrow Supinated Grip Row naddala lats ne biceps, era era yeetaaga okukwata mu ngeri ey’okusitama, n’olwekyo okulongoosa amaanyi g’okukwata n’amaanyi g’omubiri ogwa waggulu.